Dorrine Smetak of Wausau starts in on her healthy dinner at West 14th Restaurant in Marshfield. / Photos by Laura Hiller/Gannett Central Wisconsin M

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| By Carrie Hutton

Wausau Daily Herald

Polynesian shrimp plate served at 12 for '12 dinner.

MARSHFIELD — These days, Sue Keene actually puts to use the treadmill that she used to dust. The wife and mother is part of a weight-loss challenge team through 12 For ’12, Gannett Central Wisconsin Media’s wellness initiative this year.

The Marathon woman has tried to keep her daily meal total to less than 1,600 calories since beginning to monitor her eating and exercise, six months ago, for the friendly contest between her team, 900 Club, and two other Wausau teams, 2 Inspired 2B Tired and Fatulous Four.

Keene, her daughter Gail Swanson and Gail’s husband, Tony Swanson, and daughter Dorrine Smetak dined out together at West 14th Restaurant, 108 W. Ninth St., Marshfield, on Nov. 3 to celebrate their achievements. The decor is warm and cozy with dark patterned carpeting, contemporary wall hangings and pops of color from the hanging red lamp lights.

The foursome ordered meals the restaurant offers called Smart Meals, a designation that means they contain 700 calories or fewer, with no more than 30 percent of calories from fat. The fine dining restaurant has three of the lower calorie dishes on its menu, and diners can order options such as a black bean or elk burger and Wisconsin cranberry salad, which also are rated Smart Meals, from the downstairs eatery Blue Heron BrewPub.

Tony Swanson ordered the Jamalaya Grilled Tiger Prawns, described as cajun-rubbed and grilled shrimp on a bed of spicy jambalaya risotto, finished with cilantro and lime. The entree had “some heat” he said.

The Swansons have moved to Appleton for Gail’s new job and are trying to find new places to stay active as a family. Tony said he is toning up by using a new punching bag at home.

Smetak ordered Polynesian shrimp. The six shrimp were lightly coated in panko bread crumbs and served with a sweet and sour dipping sauce along with a side of garlic mashed potatoes. She enjoyed the light coating and said she’d like to try making them at home.

“I was pretty full with my meal, and the portions were quite large for the amount of calories,” Smetak said.

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Smetak is down a clothing size and feeling more energized during the course of the weight-loss challenge. She said since focusing on healthier eating this year, she has been trying to avoid eating pasta because it makes her lethargic, and she found out she actually enjoys spinach and homemade soups.

Restaurant co-owner Rita Meier said her customers have shown appreciation for some of the new diet options on her menus, including the inclusion of some gluten-free foods so both restaurants can accommodate more dining needs.

West 14th opens daily at 5 p.m. for dinner, except on Sundays. For more information, call 715-389-1868.

The restaurant offered a few ideas for healthier eating at home.

Quinoa pilaf

2 cups quinoa, thoroughly rinsed

2 ounces extra virgin olive oil

1 tablespoon garlic, minced

1 tablespoon shallot, minced

1 tablespoon matchstick carrots

1 tablespoon red bell pepper, minced

1 teaspoon jalapeno pepper, de-seeded and minced

3 1/2 cups water

1 tablespoon vegetarian soup base

1/2 teaspoon white pepper

1 tablespoon slivered almonds, crushed

Heat the olive oil in a medium saucepan on medium-high heat. When the oil is hot but not smoking, add the garlic, shallots, carrots, peppers, white pepper and soup base. Reduce the heat to medium and sauté until the vegetables are aromatic and slightly softened.

Add the rinsed quinoa and stir with a spatula until the grains are evenly covered in the oil. Add the water and return to a rolling boil. Reduce the heat and simmer, covered, until all the liquid is absorbed, about 12 minutes.

Remove from heat, stir and season to taste with kosher salt. Serve as a substitute for rice or potatoes.

Jambalaya prawns with Cajun risotto

3 king prawns (6 to 8 per pound), shelled and butterflied with tails on

1/2 cup arborio rice

11/2 cups vegetable stock

2 tablespoons extra virgin olive oil

1 tablespoon frozen okra

1 teaspoon garlic, minced

1 teaspoon shallots, minced

1 tablespoon fresh tomato, diced

1 teaspoon carrot, minced

1 teaspoon fresh jalapeño, minced

2 ounces white wine

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1 teaspoon green onions for garnish

2 tablespoon jambalaya seasoning

Fresh cilantro for garnish

Fresh lime wedges for garnish

Bring the vegetable stock to a boil in a medium saucepan and reserve.

Heat 1 tablespoon of the olive oil in a separate saucepan on medium-high heat. Add the rice to the second pan and stir until fully coated in olive oil.

Add the vegetable stock to the rice 2 ounces at a time and simmer, stirring constantly, allowing the rice to absorb all the liquid before adding more stock. Repeat this process, 2 ounces at a time, until all the stock is absorbed and the rice is al dente with a creamy consistency. Set the rice aside.

Heat the remaining olive oil in a large sauté pan. When the oil is hot but not smoking, add the garlic, shallots, carrots, jalapeños, okra and tomatoes, and sauté until aromatic. Add the white wine and stir before adding the cooked rice. Stir with a wooden spoon and continue sautéing to reduce the liquid until the mix is thick and creamy. Season with 1 tablespoon of the jambalaya seasoning and add salt to taste. Reserve the risotto for service.

Meanwhile, dust the cleaned prawns with 1 tablespoon of the jambalaya seasoning. Grill on medium-high heat until the tail shell is orange and the prawns are white and firm but not rubbery.

Serve the grilled prawns on a bed of the risotto and garnish with lime wedges, green onions and fresh chopped cilantro. This dish is great with a seasonal side salad of your choice.

Polynesian shrimp

Fruit salsa

1 tablespoon diced apple

1 tablespoon diced red onion

1 tablespoon diced red pepper

1 tablespoon diced mango

1 teaspoon diced jalapeño

1 teaspoon raspberry vinegar

Pinch of chopped fresh cilantro

Salt and pepper to taste

Combine all ingredients and stir. Cover and chill for service.

Pan-fried shrimp

9 raw jumbo shrimp (21 to 25 per pound), shelled and butterflied with tails on

1 cup all-purpose flour

2 eggs beaten

1 cup panko breadcrumbs

1 teaspoon granulated garlic

1 teaspoon onion powder

1 teaspoon dry parsley

1 cup extra virgin olive oil

Combine the panko breadcrumbs, parsley, onion powder and granulated garlic in a bowl and toss to blend thoroughly.

Heat the olive oil in a medium saucepan. Dust the raw shrimp in flour, then cover completely in the beaten egg. Add the egg-washed shrimp to the breadcrumb mix and toss until completely coated.

When the olive oil is very hot but not smoking, add the breaded shrimp. (Safety tip: Add the shrimp slowly, by the tail, to avoid splashing and splattering of the hot oil.) Allow the shrimp to pan-fry until the breading is golden brown and the shrimp tails are orange in color.

Line a platter with leaf lettuce and place the fruit salsa on the center of the plate. Place the shrimp in a circle around the salsa. This dish is great with a seasonal side salad of your choice.